Do you find yourself having persistent unpleasant sensations in your legs, calves, thighs, or arms? Do you have insatiable urges to move your legs to ease these sensations, especially late at night while trying to sleep? Would you describe these as "creeping," "crawling" or "itching" sensations? If any of this sounds familiar, you may have restless leg syndrome (RLS), a neurological condition that causes someone to have irresistible urges to move their body in order to stop uncomfortable sensations.
Restless leg syndrome affects 5-15 percent of adults in the United States, and 30 percent of insomnia sufferers. Women are more likely than men to develop RLS, and it can be triggered or exacerbated by pregnancy as well as nutritional and kidney problems. Some scientists believe that RLS is caused by a dopamine imbalance in the brain, and research has also suggested that the condition is hereditary. Luckily, RLS is not usually related to serious health problems, and it can be treated by making lifestyle changes. If you have RLS, here are some good habits to get into to ease your symptoms:
Exercise. Many people who suffer from RLS find that moderate exercise helps them, but high-intensity exercise can sometimes worsen symptoms. Try a daily 30-minute walk or leisurely bike ride. Avoid intense exercises like running, anything that puts too much strain on your muscles, and sudden bursts of activity.
Stick To A Regular Sleep Schedule. It’s very important to make sure you get enough sleep at night, since fatigue can make RLS symptoms much worse. Go to sleep at the same time each night, and make sure to have a nightly ritual that helps prepare your body and mind for sleep, such as a warm bath and a winding-down activity like reading. In addition to having a regular sleep schedule, some people with RLS find that going to bed later and rising later in the day aids in minimizing fatigue.
Change your diet. Certain foods can make RLS worse, such as refined carbohydrates and sugar-filled sweets. Alcohol consumption can also trigger RLS symptoms, so minimize your intake. Some evidence suggests that deficiencies in iron, folate, or magnesium are linked to RLS. Talk with your doctor to find out of there are vitamin or mineral supplements you should be taking. In general, try eating more foods that are rich in iron, folate and calcium. Minimize your consumption of refined foods, as well as alcohol and sugar. Good sources of folate are spinach, lentils and asparagus. Get your iron by eating plenty of fish, poultry and eggs.
Relax. Stress can aggravate symptoms of RLS. If possible, try to address and perhaps eliminate any life stressors you have. Certain forms of relaxation can help a lot with this, including deep breathing, yoga, or meditation.
Avoid Caffeine And Nicotine. Caffeine often exacerbates RLS symptoms. If you’re a coffee or tea drinker, it’s worth it to try reducing or eliminating your intake of caffeine to see if you feel better. Since nicotine is a stimulant, it also helps to avoid smoking cigarettes (and there are a lot of reasons to quit besides that).
Experiment With Hot And Cold Temperatures. A quick change in temperature – from hot to cold, or cold to hot – helps to ease the symptoms of RLS for many people. Try warming your legs with heat using a heating pad, or take a hot bath. On the cool side, you can wet a towel with cold water and drape it over your legs, use an ice pack, or take a cold bath. Try alternating between hot and cold temperatures frequently.
Stretch.The uncomfortable sensations of RLS tend to get better with regular stretching. Begin your day by stretching your legs, calves, hamstrings and gluteus muscles. Do the same each night before bed. Incorporate stretching into your daily routine throughout the day, especially when you’re sitting for long periods of time. Make sure not to overexert yourself – the point is to remain relaxed
